Tuesday, 10 March 2015

Meet at 0530 in the cardio room:

1. Conditioning
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)

2. Skills
EMOMx6:
5 Strict HSPU + 5 Kipping HSPU

Monday, 9 March 2015

Meet at 0530 in the powerlifting room:

1. Strength
A. 7×3 Back Squat
B. 7×3 Close Grip Bench Press

2. Conditioning
With a running clock…
A. AMRAP 5
12 Box Jump Overs, 24/20″
12 Bar Facing Burpees
12 Front Squats, 135/95

Rest 5 Minutes

B. AMRAP 5
10 Box Jump Overs, 24/20″
10 Bar Facing Burpees
10 Front Squats, 135/95

Rest 5 Minutes

C. AMRAP 5
8 Box Jump Overs, 24/20″
8 Bar Facing Burpees
8 Front Squats, 135/95

Friday, 6 March 2015

Meet at 0530 in the powerlifting room:

Do a "light practice" of 15.2.

http://games.crossfit.com/workouts/the-open

Due to sami, let's make an effort to ensure we go sunday. I'll coordinate a time to go to MW!

Tuesday, 3 March 2015

Meet at 0530 in the 62/cardio room:

Do conditioning 2 first to get a rower!

1. Gymnastics Skills
“Death by Muscle up” - get out some bands
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

2. Conditioning
AMRAP 8:
15 Cal Row
15 Wall Balls, 20/14

3. Conditioning
3 RFT:
10 Deadllifts, 275/185
10 Bar Facing Burpees

Monday, 2 March 2015

code red..so on your own:

1. Conditioning
AMRAP 12 of:
50 DU
20 KBS (70/53)
7 Jerks (155/95)

2. Strength Conditioning
EMOMx8:
Odd: 7 TTB + 7 Power Cleans, 155/105
Even: 7 TTB + 7 Front Squats, 155/105

Friday, 27 February 2015

Open WOD...enjoy the extra sleep in time!

Meet at 0530 in the powerlifting room:

2015 OPEN ATHLETES
1. ConditioningAMRAP 12 of:
30 Calorie Row
15 OHS 115/80

Sub either sdhp for row or ohs with dumbells...pick your poison

2. Skills
EMOMx10
Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.

Monday, 24 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
“TEAM OPEN TEST”
Teams of 2 complete AMRAP 20 of (cut in half if alone):
100 WB
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/
40 Jerks
20 Snatch
20 MU

2. Squats
A. 3-Rep Heavy Front Squat
B. 10-Rep Heavy Back Squat

3. Burner
5 RFT:
10 Burpees
35 Double unders

Saturday, 21 February 2015

On your own...

1.  Conditioning
AMRAP 15:
21 WB (20/14)15 Cal Row9 Deadlifts (225/155)

Friday, 20 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
15-12-9:
Thruster (115/80)
CTB PU
Immediately into…
15-12-9:
Burpee BJ (24/20)
Squat Clean (115/80)

2. Clean and Jerk
EMOMx12:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.

Thursday, 19 February 2015

Recovery day...work some skills in!

Wednesday, 18 February 2015

Meet at 0530 in the powerlifting room: (should be able to get access into back room by talking to front desk)

1. Clean
7×1 Squat Clean at 90%

2. Squat
5RM Back Squat, Climbing

3. EMOMx15
5 Rounds of:
Min 1: 7 Back Squat from a rack (70% of 5RM)
Min 2: 20 GHDSU
Min 3: Shuttle Sprint for time (2x: 10m out and back, 15m out and back)

Tuesday, 17 February 2015

Meet at 0530 in the power lifting room:

1. Squat
10 RMax Front Squat
3 RMax Front Squat

2. Conditioning
75 Wall Balls, 20/14
60 Box Jumps, 24/20
45 C2B Pull ups
30 Cleans, 135/95
15 Muscle ups

3. Skills
EMOMx14:
Odd: 3 Squat Snatches, climbing
Even: 12 unbroken TTB

Friday, 13 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
2 RFT:
25 Box Jumps, 24/20″
20 C2B
15 Strict HSPU
10 Squat Snatch, 135/95

2. Skills
EMOMx10
odd: 10 OHSwith 2-second pause at the bottom – you choose the weight.
Even: 50 Double unders

Wednesday, 12 February 2015

Recovery day! Work some skills if you feel good.

Wednesday, 11 February 2015

Meet at 0530 in the cardio room:

2. Conditioning
Teams of 3
AMRAP 20:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking lunge, 2-pood/1.5-pood
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.

1. Squat
A. 10RM Back Squat
B. 3RM Front Squat

3. Mid Line Accessory
3 RFT:
20 GHDSU
30 Hip Extensions

Tuesday, 10 February 2015

Meet at 0530 in powerlifting room:

1. Conditioning
5 RFT:
12 Thrusters, 95/65
12 TTB

2. Skills
EMOMx20
Odd:  3 Muscle ups
Even:  6 Strict HSPU

Monday, 9 February 2015

will likely be another code red morning, so on your own...

1. Conditioning
AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

2. Oly/Strength
A. EMOMx10: 2 Squat Snatches
B. Work up to a heavy Snatch Grip Push Press
C. work up to a heavy set of 3 Overhead Squats

Friday, 6 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
3 RFT:
30 Cal Row...sub if rowers are occupied
15 Deads, 225/155
30 Wall Balls, 20/14

2. Skills
5xMax unbroken Stict HSPU – 1 minute rest between sets

Thursday, 5 February 2014

rest day! Work in some skill work when you can:

Wednesday, 4 February 2015

Meet at 0530 in the powerlifting room:

1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance

2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135# for RX, adjust as necessary)

*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

3. Gymnastics Benchmark
75 C2B Pull ups for time

Tuesday, 3 February 2015

Again, on your own due to weather:

1. Conditioning
3 RFT:
5 Muscle ups (sub 3 pullups and 3 dips per if can't do mu)
10 Power Cleans, 155/105

2. Conditioning
3 RFT:
20 C2B
20 Bench Press, 135/95

3. Conditioning
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20

Monday, 2 February 2015

Since it'll be a late night, on your own...

1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10

Saturday, 31 January 2015

On your own:

1. Conditioning
3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row

Friday, 30 January 2015

Meet at 0530 in the powerlifting room:

1. AMRAP 8:
5 Deads, 135/95
5 Hang Power Cleans, 135/95
5 Front Squats, 135/95
5 Jerks, 135/95

Wednesday, 28 January 2015

Meet at 0530 in the powerlifting room:

1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight

2. Conditioning
20 Strict HSPU 

20 Towel grip pullups

20 Burpee WallBalls (20/14) 
20 Hang Squat Cleans (135/95) 
40′ dumbell Walking Lunge 

3. Conditioning
3 RFT:
20 Calories on Rower
20 Calories on Assault Bike (sub elliptical or Jacobs laddes)

Tuesday, 27 January 2015

if the gym opens...

1. EMOMx10
Odd: Row 20/15 Cals
Even: 1 heavy dumbell Front Squat + 1 Strict Def. HSPU. – you choose the weight and deficit.

2. Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (115/75)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (135/95)
*Share reps as needed

Monday, 26 January 2015

Meet at 0530 in the powerlifting room:

Back-Off Week
1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls (or 2)
40 CTB pull-ups Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (155/105)
15 OHS (185/135)
10 OHS (205/145)

(Scale squat weight as necessary)

Saturday, 24 January 2014

On your own...

1. “Fight Gone Bad”
3 rounds of:
1 min for max reps of Wall Balls, 20/14
1 min for max reps of Sumo Dead High Pulls, 75/55
1 min for max reps of Box Jumps, 20″
1 min for max reps of Push Press, 75/55
1 min for max cals of Rowing
1 min rest

Friday, 23 January 2015

meet at 0530 in the '62 room:

1. Conditioning
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of DB Hang Squat Clean Thrusters, 50/35
1 min of Row for Calories
1 min of Bench Press, 135/95 (sub weighted push-ups)
1 min of Rest

2. Skills
AMRAP 6:
accumulate :10 in a freestanding HS Hold
accumulate :20 in a HS Hold against Wall

Thursday, 22 January 2015

rest day, get some skill work in!

Wednesday, 21 January 2015

Meet at 0530 in the powerlifting room:

1. Strength
work up to a heavy double dead lift with bands and/or chains

2. Conditioning
EMOMx8
Odd: 7 Deads at 65%
Even: 60 Double unders

Tuesday, 20 January 2014

meet at 0530 in the cardio room:

1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row

2. 20-Rep Benchmark
20 Muscle ups for time (or progressions for time)

3. Conditioning
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*

*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155